CROSS COUNTRY
JUNE 2014
SUNDAY
1
REST
(STRETCH)
8
REST
(STRETCH)
15
REST
(STRETCH)
22
REST
(STRETCH)
29
REST
(STRETCH)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
2
3
4
Moderate Run:
Intervals:
EASY DAY
2-3 miles dropping 2x400 (easy 200
20-30 minutes
time each mile
2x200 jog between
2x100 sets)
5
Intervals:
2x1000 (easy 400
2x800 jog)
6
7
Moderate Run:
EASY DAY
2-3 miles dropping 20-30 MINTUES
9
10
11
Moderate Run:
Intervals:
EASY DAY
2-3 miles dropping 3x400 (easy 200
22-32 minutes
time each mile
2x200 jog between
1x100 sets)
12
Intervals:
2x800
2x1000
13
14
Moderate Run:
EASY DAY
2-3 miles dropping 22-32 MINUTES
16
17
18
Moderate Run:
Intervals:
EASY DAY
3-4 miles dropping 2x600 (easy 200
24-34 minutes
time each mile
2x400 jog between
2x100 sets)
19
Intervals:
2x800
2x1000
20
21
Moderate Run:
EASY DAY
3-4 miles dropping 24-34 MINUTES
23
24
25
Moderate Run:
Intervals:
EASY DAY
3-4 miles dropping 2x600 (easy 200
26-36 minutes
time each mile
3x400 jog between
4x200 sets)
26
Intervals:
2x800
2x1000
27
28
Moderate Run:
EASY DAY
3-4 miles dropping 26-36 MINUTES
30
1
FIRST DAY OF
PRACTICE!!!!!!!
3
4
2
time each mile
time each mile
time each mile
time each mile
5
FREE Running Apps for Smartphones: RunKeeper STRAVA
MapMyRun
Nike+Running
Runkeeper allows you to set goals for yourself in both mileage and pace (Coach Gilmore uses this one). All of these apps keep your average
pace, calories burned, pace per mile and map your distance as you run.
MODERATE RUNS:
Moderate runs are to help keep your aerobic fitness up. Aerobic meaning WITH OXYGEN. As Cross Country runners we are running
with oxygen all the time whereas sprinters are working in an anaerobic stage (WITHOUT OXYGEN). The more fit we are aerobically
the faster we will become at longer distances. With running 3 miles for our races, we want to be the fittest team in the State! If you start
nd
off at a 9 minute mile, drop the 2 mile down to a 8:50 or 8:45. If you start doing this at the beginning of the summer, there is no reason
to say you CAN’T run a 7:00 mile for 8-10 miles!!!! If you can talk in complete sentences then you are not going fast enough. You
should be able to manage 2-3 words then be out of breath at the beginning of your run.
INTERVALS:
Interval training is to help create SPEED. When you are finishing a race you want SPEED to help to get to the finish line before anyone
else. For those of us who LACK SPEED this is something you should work on. There are TWO different types of intervals: LONG and
SHORT. Our SHORT intervals will help with our speed at the end of the race, and our LONG intervals will help break up the race and
get your MIDDLE MILE TIME faster. We want you to start jogging in-between sets because this will help with your AEROBIC fitness.
EASY DAYS:
Easy day are well deserved. Think of these days as a day to recuperate your body. This pace should be where you can hold a
conversation without getting too winded. This is NOT a day to walk. 
STRETCHES:
Go to GOOGLE and look up DYNAMIC STRETCHES. These should ALWAYS be done before a run and STATIC STRETCHES
should be done after a run.
CORE & STRENGTHENING:
Your body is a TEMPLE, treat it like one!  You want yourself as strong in your upper body as your lower body. Here are
some exercises that will help you build strength! These should be done every other day if not every day!
Planks: Challenge yourself. Use this after abs.
Push Ups: Try to keep your body as straight as possible. If needed, knees can be on the ground. Slower you go, the better workout you get.
Triceps Dip: Take a chair, keep hands on chair seat, lower butt towards ground, push body back up with arms.
Abs: Make sure you keep the small of your back flat against the ground. This will strengthen your lower abs.
Donkey Kicks: Get down on hands and knees. Keep back straight. Kick Right leg straight behind you. Bend leg back to stomach then kick back out.
Superman’s: Lay on belly. At the same time pick arms and legs (thighs included) off ground. Hold for 3 seconds. Repeat (Only belly should be on the ground)
Back Hypers: Like Superman’s, but feet stay on the ground. Lift upper body off of ground as high as possible. Relax. Repeat.